This data clearly indicates that Americans are not getting sufficient minerals in their diet, which can have a number of health implications. One such implication is the loss of bone mineral density, a common occurrence as we age, and more prevalent in women than men.⁹ Consequently, supplementation with mineral supplements can help to fill the missing mineral gap and promote healthy bone density. In doing so, it is important to note that calcium is not the only nutrient necessary for helping to build bone density. The following text will elucidate some of the key nutrients necessary for healthy bone density, including calcium.

Potassium
Potassium is necessary to help maintain normal osmotic pressure of body fluids, the acid-base balance of the body, and for transmission of nerve impulses and muscle contraction. In addition, at least four cross-sectional studies have reported significant positive associations between dietary potassium intake and bone mineral density (BMD) in populations of premenopausal, perimenopausal, and postmenopausal women as well as elderly men.^10,11,12 In studies on postmenopausal women, supplementation with potassium decreased urinary acid and calcium excretion, resulting in increased biomarkers of bone formation and decreased biomarkers of bone resorption.¹³ Other studies have reported that supplementation with potassium decreased urinary acid excretion and biomarkers of bone resorption in postmenopausal women.¹⁴

Calcium
Calcium is necessary for the formation of bones and teeth, blood clotting, and for normal muscle and nerve activity. Adequate calcium, along with regular exercise and a healthy diet, helps maintain good bone health, and may help teen and young adult women reduce their high risk for osteoporosis later in life.^15,16,17 Furthermore, daily calcium supplementation has been shown to effectively slow bone loss.^18,19,20,21 Calcium’s role in the prevention and treatment of osteoporosis is also well established.²² Research overwhelmingly supports the use of calcium supplementation, alone or in combination with other therapies, for slowing or stopping the progression of osteoporosis.²³ As a matter of fact, FDA-approved therapy for the treatment of postmenopausal osteoporosis includes calcium supplementation.²⁴ In addition, osteoporosis can lead to an increased incidence of fractures. Research has clearly shown that calcium supplementation can help to reduce the risk of, and even prevent fractures in osteoporosis.^25,26,27,28

Regarding the types of calcium, hydroxyapatite, calcium citrate, and calcium malate are good choices. Research using calcium citrate/malate has demonstrated a high level of absorption and an ability to effectively promote the consolidation and maintenance of bone mass in adults.²⁹

In addition, some research has shown that calcium citrate has greater absorption than other forms such as calcium gluconolactate and carbonate.^30,31,32 Then, there is hydroxyapatite (HA), a whole bone concentrate that provides calcium, phosphorus and a variety of other naturally occurring bone nutrients. Research indicates that women who use HA gain significant cortical bone thickness as compared to women who used calcium alone (as calcium gluconate).³³

Iodine
Iodine is an essential component of thyroid hormones, which regulate metabolic rate and other functions. Thyroid hormones have many interactions with the skeleton, and play a role in bone growth and development in the fetal growth plate and the normal mechanisms of mature bone remodeling.³⁴

Magnesium
Magnesium is necessary for normal functioning of muscle and nervous tissue and participates in the formation of bones and teeth.^35,36 Given its role in bone health, it is not surprising that people with osteoporosis were reported to be at high risk for magnesium malabsorption.³⁷ Furthermore, bone³⁸ and blood levels of magnesium have also been reported to be low in people with osteoporosis.³⁹ Research has shown that supplementing with magnesium reduces indications of bone loss.⁴⁰ Other research has shown that supplementing with magnesium daily also stopped bone loss, and even increased bone mass in twenty-seven of thirty-one people with osteoporosis in a two-year study.⁴¹

Zinc
Zinc is a versatile trace mineral required as a cofactor by more than 100 enzymes in every organ of the body. It is also associated with the hormone insulin, involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound healing, the making of sperm, and the normal development of the fetus. The highest concentrations of zinc in the body are in bone, the prostate gland, and the eyes.⁴²

Low blood and bone levels of zinc have been reported in people with osteoporosis.⁴³ Also, research indicates that urinary loss of zinc may be high in people with osteoporosis.⁴⁴ Other research found that men consuming a good amount of zinc in their diet had almost half the risk of osteoporosis-related fractures compared with those consuming significantly less dietary zinc.⁴⁵ Furthermore, in one study the use of supplemental zinc with calcium was more effective than calcium supplementation by itself in protecting against the loss of bone density.⁴⁶

Selenium
Selenium functions as a constituent of the antioxidant enzyme glutathione peroxidase, which detoxifies products of oxidized fats, and is found in the red blood cells. Selenium plays a fundamental role in regulating thyroid and other functions of the human body including reproduction, autoimmunity, glucose metabolism and bone metabolism.⁴⁷ Specifically, it is the selenoproteins that are involved in bone metabolism.⁴⁸

Copper
Copper is necessary with iron for the formation of red blood cells and nerve fibers. It is also necessary in the formation of the hair and skin pigment melanin. Furthermore, copper is needed for normal bone synthesis, and one study reported that daily copper prevented bone loss.⁴⁹ The potential importance of copper for people with osteoporosis requires further research, although consumption of some copper can still be recommended at this time at least for general nutritional purposes.

Manganese
Manganese is an activator of enzymes (cofactor), and is involved in fatty acid metabolism and protein synthesis. It also plays a role in bone health.⁵⁰ Unpublished research indicated that manganese deficiency occurred in a small group of women with osteoporosis,⁵¹ and published research using a combination of minerals including manganese was reported to halt bone loss.⁵²

Chromium
Chromium participates in glucose metabolism by enhancing the effects of insulin.⁵³ Since some data suggest that insulin is a potential anabolic agent in bone, this insulin-enhancing effect of chromium may contribute to bone health.⁵⁴

Molybdenum
In humans, molybdenum is known to function as a cofactor for three enzymes: sulfite oxidase, xanthine oxidase, and aldehyde oxidase. Sulfite oxidase catalyzes the transformation of sulfite to sulfate, a reaction that is necessary for the metabolism of sulfur-containing amino acids (methionine and cysteine). Xanthine oxidase catalyzes the breakdown of nucleotides (precursors to DNA and RNA) to form uric acid, which contributes to the plasma antioxidant capacity of the blood. Aldehyde oxidase and xanthine oxidase catalyze hydroxylation reactions that involve a number of different molecules with similar chemical structures. Xanthine oxidase and aldehyde oxidase also play a role in the metabolism of drugs and toxins.⁵⁵

Silica
Silica has been recognized as playing a significant role in bone formation.⁵⁶ Also, supplementation with silica has increased bone formation in animal research.⁵⁷ In human research, supplementation with silica increased bone mineral density in a group of eight women with osteoporosis.⁵⁸ Bamboo stem extract is a rich source of silica, and is used in this formulation.

Boron
Chronically low intakes of the trace mineral boron may predispose people to osteoporosis.⁵⁹ Changes caused by boron deprivation include reduced blood levels of calcium, as well as an increase in urinary excretion of calcium. Boron deprivation causes changes similar to those seen in women with postmenopausal osteoporosis, and this mineral is needed to prevent the excessive bone loss, which often occurs in postmenopausal women and older men.⁶⁰ In addition, studies have reported possible improvements in bone mineral density in women who were supplemented with boron.⁶¹ For example, research has found that supplementation with 3 mg daily of the boron reduced urinary loss of both calcium and magnesium.⁶²

Vanadium
Vanadium is a trace mineral that appears to be important in normal bone growth and as a cofactor for various enzyme reactions. The highest concentrations of vanadium are found in the liver, kidney, and bone.⁶³ Some evidence suggests that vanadium can mimic the actions of insulin, possibly by causing phosphorylation of insulin receptor proteins.⁶⁴ Since some data suggest that insulin is a potential anabolic agent in bone, this insulin-mimicking action of vanadium may further contribute to bone health.⁶⁵

References:

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5. Barta DJ, Tibbitts TW, Barta DJ. Calcium localization and tipburn development in lettuce leaves during early enlargement. Journal of the American Society for Horticultural Science 2000;125(3):294-8
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8. Composition of Foods: Raw, Processed, Prepared. USDA National Nutrient Database for Standard Reference, Release 15. December 2002. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center, Nutrient Data Laboratory.
9. Pietschmann P, Rauner M, Sipos W, Kerschan-Schindl K. Osteoporosis: an age-related and gender-specific disease—a minireview. Gerontology 2008;55(1):3-12.
10. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr 1997;65(6):1831–9.
11. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr 2000;71(1):142–51.
12. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999;69(4):727–36.
13. Sebastian A, Harris ST, Ottaway JH, Todd KM, Morris RC, Jr. Improved mineral balance and skeletal metabolism in postmenopausal women treated with potassium bicarbonate. N Engl J Med 1994;330(25):1776–81.
14. Marangella M, Di Stefano M, Casalis S, Berutti S, D’Amelio P, Isaia GC. Effects of potassium citrate supplementation on bone metabolism. Calcif Tissue Int 2004;74(4):330–35.
15. Tortora G, Anagnostakos N. Principles of Anatomy And Physiology. New York: Harper & Row Publishers; 1981: 655.
16. Whitney E, Rolfes S. “Understanding Nutrition,” sixth edition. St. Paul: West Publishing, 1983:384–390.
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30. Hansen C, Werner E, Erbes HJ, Larrat V, Kaltwasser JP. Intestinal calcium absorption from different calcium preparations: influence of anion and solubility. Osteoporos Int 1996;6:386–93.
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42. Whitney E, Cataldo C, Rolfes S. “Understanding Normal and Clinical Nutrition,” Fifth Edition. Belmont, California:West/ Wadsworth; 1998:463–8.
43. Sahap Atik O. Zinc and senile osteoporosis. J Am Geriatr Soc 1983; 31:790–91.
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53. Thrailkill KM, Lumpkin CK Jr, Bunn RC, Kemp SF, Fowlkes JL. Is insulin an anabolic agent in bone? Dissecting the diabetic bone for clues. Am J Physiol Endocrinol Metab 2005;289(5):E735–45.
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The post Important Minerals for Bone Health & More appeared first on Total Health Magazine.

This is a question I hear frequently in my office and one that causes me great concern.

Bone health is important throughout your life. Osteoporosis and bone fractures, similar to cardiovascular disease, are not just the problems of old age. Like the heart and the blood vessels, the health of our bones is something we usually do not think about much. Then, a problem arises—such as a hip fracture—and just like the cardiovascular system, it is too late to make any real impact.

The one thing most people will do to support their bone health is take a calcium supplement, which is important due to the fact our bodies cannot produce calcium on their own, and calcium plays a role in many of the body’s systems. But too much calcium in the body left unattended can have a negative effect, such as depositing in the arteries and blood vessels causing calcification. This calcification causes stiffening that puts a strain on the cardiovascular system.

When my friend, an integrative general practitioner, asked if I was recommending vitamin K2 to my patients, I was surprised. What is vitamin K2? I decided to find out. I was shocked—and excited—at how much good research supported this nutrient for bone and heart health.

The discovery of this amazing body of research was the motivation behind my new book, “Vitamin K2: The Missing Nutrient for Heart and Bone Health.” It is important that patients as well as health care professionals understand the benefit of this important nutrient and the scientific evidence supporting it.

What is Vitamin K2?
Vitamin K2 is part of the vitamin K family, a group of fat-soluble vitamins. Vitamin K is split into two groups: vitamin K1 and vitamin K2. The difference lies on a molecular level. Vitamin K1 has one molecule, so it is a phylloquinone. The K2 group has multiple molecules and known as menaquinones.

While K vitamins are crucial for blood clotting, vitamin K2, unlike K1, is utilized by the liver and then is available to tissues beyond the liver, such as the bones, arteries and blood vessels. So why is vitamin K2 so valuable?

Simply put, vitamin K2 is the body’s light switch. It activates or “turns on” important proteins in the body such as osteocalcin for strong bones and the matrix Gla protein (MGP) in the arteries and blood vessels. By turning on these vitamin K2 dependent proteins, calcium is kept out of the arteries (where it can cause hardening of arteries and blockages) and transported and kept in the bones where it belongs.

Although vitamin K2 is a relative newcomer to the supplement arena, I believe there is now enough scientific evidence to make you take notice and add it to your list of essential nutrients. While I will focus on vitamin K2’s proven cardiovascular benefits, a multitude of studies have also demonstrated vitamin K2’s effectiveness for bone health and children’s health. And more research is being done every day to support its benefits in these crucial areas to the general population.

Undeniable Evidence
Let’s start with the evidence of vitamin K2’s role in calcification. The landmark Rotterdam population cohort study¹ examined vitamin K2 in a normal human population, and was the first large clinical study to suggest the huge impact vitamin K2 may play in reducing cardiovascular events and mortality. Results among 4,807 healthy individuals (at the start of the study) age 55 and older, suggested a strong protective effect of the highest dietary vitamin K2 intake on arterial calcification. The study showed a reduction in risk for cardiovascular diseases and cardiovascular disease-related deaths by as much as 50 percent for subjects who ingested more vitamin K2. High intakes of vitamin K2 also reduced the all-cause mortality by 25 percent.

Dietary vitamin K1, obtained from green vegetables, had no influence on excessive calcium accumulation, even when consumed in much larger quantities than K2.

Another study in Nutrition, Metabolism, & Cardiovascular Diseases looked at the effect of vitamin K2 on arterial function, or the ability to contract and relax blood vessels. A group of 16,057 women (all free of cardiovascular diseases at baseline) aged 49–70 years were followed for eight years². The final results were again really promising: K2 vitamins were shown to reduce the risk of cardiovascular diseases. The risk of coronary heart disease dropped nine percent for every 10 micrograms of vitamin K2 (MK-7, MK- 8, and MK-9) subjects consumed. Vitamin K1 intake had no effect.

If you are still not convinced that vitamin K2 delivers important cardiovascular benefits, there is one exciting clinical study that has really captured my attention recently and was published this year³. It shows a nutritional dose (180 mcg) of specific vitamin K2 called MenaQ7 taken daily for three years not only inhibited age-related stiffening of the artery walls, but also made significant improvements in artery flexibility—meaning calcification was actually regressed, leaving arteries healthier and more flexible.

This study is a breakthrough because it is the first intervention trial where the results confirm the association made by previous population-based studies: that vitamin K2 intake is linked to cardiovascular risk. According to the researchers, the data demonstrated that a nutritional dose of vitamin K2 can in fact promote cardiovascular health.

Completing the Health Picture
The four keys to good health for everyone are nutrition (including supplements), exercise, stress management and sleep. Pills alone are not the solution, but I feel very strongly that supplements fill the nutritional gaps our diets are lacking. Vitamin K2 should be taken along with vitamin D and calcium, and it’s best to look for one supplement that contains all three ingredients combined, especially the clinically studied MenaQ7 form of vitamin K2 that can be found listed as such on the nutritional label.

Finally, I want to emphasize that you must be proactive with your health, and I encourage you to make your doctor an active partner in your pursuit of well-being. Discuss your health goals and concerns with your physician for a personal roadmap on how to get there.

References:

1. Geleijnse JM, Vermeer C, Grobbee DE, Schurgers LJ, Knapen MH, van der Meer IM, Hofman A, Witteman JC. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004 Nov;134(11):3100-5. doi: 10.1093/jn/134.11.3100. PMID: 15514282.
2. Gast GC, de Roos NM, Sluijs I, Bots ML, Beulens JW, Geleijnse JM, Witteman JC, Grobbee DE, Peeters PH, van der Schouw YT. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009 Sep;19(7):504-10. doi: 10.1016/j.numecd.2008.10.004. Epub 2009 Jan 28. PMID: 19179058.
3. Knapen MH, Drummen NE, Smit E, Vermeer C, Theuwissen E. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int. 2013 Sep;24(9):2499-507. doi: 10.1007/s00198-013-2325-6. Epub 2013 Mar 23. PMID: 23525894.

The post Vitamin K2: The Missing Nutrient for Heart and Bone Health appeared first on Total Health Magazine.